Workout of the day

Workout of the day

Wednesday – 8/28/2019

The Workout for Wednesday is:

-10/7 Cal Machine
-10 KB Taters
-5 Down Dog to Cobra Push-Up

-20 sec Goblet Squat Hold
-4 Supine Twists
-20 sec Single Arm KB Front Rack Squat Hold Rt
-4 Scorpions with thumbs up
-20 sec Single Arm KB Front Rack Squat Hold Lt
-4 Spiderman Lunges

Review/Setup for Metcon

5 Rounds For Time
-7 Deadlifts
-7 Strict Handstand Push-Ups
-7 Thrusters
-7 Muscle-Ups
*Time Cap = 20 minutes
*Pick a deadlift and thruster weight that is heavy, but you know you can do 7 reps unbroken with.

*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.

6 Sets of:
Pause Front Squat @ 24×1 + Front Squat
Rest 2 minutes
*Build over the course of 6 sets to your heaviest possible set within the tempo restrictions
*Compare results to July 10, 2019

1 Set
-100 Banded Glute Bridges

[Gross Conditioning]
4 Rounds, NFT
-5 DBall Cleans (150/100)

For Time
-30 Strict HSPU
*Compare results to July 10, 2019

[Engine Builder]
For Max Cals
-30 Minute Assault Bike
*Compare results to July 10, 2019

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